Low Carb Unstuffed Pepper Casserole (WW Friendly)

I have always loved the flavor of stuffed peppers, but not always the time or effort it takes to make them. That’s why I was excited when I came across this Hungry Girl recipe for a lighter, deconstructed version. With lean ground turkey, cauliflower rice instead of regular rice, and plenty of colorful peppers, it has all the taste of the classic—in an easier, low carb casserole that’s also a WW friendly dinner the whole family can enjoy.

Why You’ll Love This Recipe

• All the flavor, less fuss – You get everything you love about stuffed peppers without the extra steps of cutting, stuffing, and baking individual peppers.
• Light but filling – Using cauliflower rice keeps this casserole lower in carbs and calories, but with plenty of protein from the lean turkey, it is still really satisfying.
• Family-friendly – Rod and I both enjoy this dish. It has familiar flavors that even picky eaters tend to like.
• Make-ahead friendly – It reheats well, so it’s a good choice for leftovers or meal prep.
• Flexible – You can swap in different bell pepper colors, cheeses, or even ground chicken if that is what you have on hand.

Ingredients

• Cauliflower rice – I like using frozen riced cauliflower for convenience. Be sure to thaw and drain well so your casserole isn’t watery. Fresh riced cauliflower also works.
• Crushed tomatoes – Add rich tomato flavor and moisture. You can use fire-roasted or plain depending on the flavor you prefer.
• Reduced-fat shredded cheese – A blend of mozzarella and cheddar is tasty, but you can use whatever cheese you enjoy or have on hand.
• Lean ground turkey – Keeps the casserole lighter, but ground chicken or lean ground beef will also work.
• Bell peppers – Red, green, yellow, or orange—or a mix for extra color.
• Onion – Adds sweetness and depth of flavor when cooked with the turkey and peppers.
• Garlic powder & onion powder – For simple seasoning. You can substitute fresh garlic or onion if you prefer.
• Ground cumin – Adds a warm, earthy flavor. Swap in chili powder or Italian seasoning for a different twist.
• Salt – Just enough to bring out the flavors.

How Many Calories and WW Points?

According to my calculations, each serving of this low carb casserole has about 244 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

Step-by-Step Instructions for Unstuffed Pepper Casserole

Step 1: Gather and prepare all ingredients.

Step 2: Prepare the oven and baking dish. Preheat your oven to 375°F. Lightly spray an 8×8-inch baking dish (or a 9-inch round pie dish) with nonstick spray.

Step 3: Mix the base. In a large bowl, combine the cauliflower rice, crushed tomatoes, half of the shredded cheese, garlic powder, and onion powder. Stir until everything is well blended.

Step 4: Cook the filling. Lightly coat a skillet with nonstick cooking spray and place over medium-high heat. Add the ground turkey, bell peppers, onion, cumin, and salt. Cook, crumbling the turkey as it browns, until the meat is fully cooked and the vegetables are softened (about 8 minutes).

Step 5: Combine and transfer. Using a slotted spoon, transfer the turkey and vegetable mixture into the bowl with the cauliflower mixture. Stir until everything is evenly combined.

Step 6: Assemble the casserole. Spoon the mixture into the prepared baking dish. Sprinkle the remaining cheese evenly over the top.

Bake. Place in the oven and bake until hot and bubbly, and the cheese is melted (about 20 minutes).

Step 7: Serve and store. Let cool slightly before serving. Store any leftovers in an airtight container in the refrigerator.

Recipe Notes and Tips

• Peppers: I used red bell peppers when making this casserole, but you can swap in green, orange, or yellow—or use a colorful mix.
• Cauliflower rice: For best results, rinse frozen cauliflower rice under warm water and drain it thoroughly in a colander (affiliate link) or strainer (affiliate link). If you skip this step, the casserole may turn out watery. Fresh cauliflower rice works just as well.
• Cheese options: A reduced-fat shredded cheese blend keeps things lighter, but mozzarella, cheddar, or Monterey Jack are all delicious substitutes.
• Ground meat swaps: Lean ground turkey is my go-to, but ground chicken or extra-lean ground beef would also work.
• Make-ahead tip: Assemble the casserole up to the baking step, cover, and refrigerate. When ready to eat, bake as directed, adding 5–10 minutes if it’s straight from the fridge.
• Doubling: This recipe makes 4 hearty servings, but it doubles easily for meal prep or when feeding a crowd.

Serving Suggestions

I like to pair this gluten-free casserole with a simple tossed green salad. A few of my favorites include:

• This simple Shredded Romaine Salad with fresh Dill is a personal favorite that I have been making for over 15 years. Don’t be fooled by its plain and unassuming look.
• Mixed Greens with Goat Cheese and Dates is tossed in a simple vinaigrette dressing of olive oil, vinegar and soy sauce. Oh so easy, you can toss it together in 10 minutes.
• The simple yet classic flavors in Pear and Blue Cheese Salad are heightened when tossed in a simple pear dijon dressing and garnished with crumbled gorgonzola cheese and crunchy toasted walnuts.
• The balsamic glaze in this Wedge Salad with Balsamic Drizzle is what sets it apart and makes it so impressive.
• Arugula Salad with Parmesan and Sunflower Seeds is another favorite simple salad with just 72 calories in each serving!

Storing and Using Leftovers

Keep leftovers in an airtight container in the fridge for up to 3 days, or freeze portions for up to 2 months. Reheat in the microwave (affiliate link) or pop the whole dish back in a 350°F oven until warmed through.

For variety, use the casserole as a filling for bell pepper halves or zucchini boats, wrap it in low-carb tortillas or lettuce leaves, stir into broth for a quick soup, or fold into scrambled eggs for a protein-packed breakfast.

If you’ve made this Low Carb Deconstructed Stuffed Peppers Casserole, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Recipe source: Hungry Girl 6-Ingredient Meals Magazine

More WW-Friendly Pepper and Casserole Recipes

If you enjoyed this lighter take on stuffed peppers, you may also like some of my other WW-friendly pepper and casserole recipes.

• My Crock Pot Couscous Stuffed Peppers are filled with Moroccan-inspired flavors—a fun and flavorful twist on the classic stuffed pepper.
• If you would rather have your stuffed peppers in soup form, try my Stuffed Pepper Slow Cooker Soup. It is cozy, satisfying, and has all the flavors of stuffed peppers in a warm bowl.
• For something fresh and portable, my No Cook Herbed Tuna Stuffed Peppers make a great low carb lunch that travels well and comes together in minutes.
• And when you need a quick weeknight dinner, my 4-Ingredient Taco Cauliflower Rice Skillet is a family-friendly favorite—lean ground turkey, riced cauliflower, salsa, and taco seasoning in one skillet.